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Tuna and Pumpkin Ravioli – Handmade Dish Served with Sage Butter Weight Loss Recipe

Last Updated on December 3, 2024 by Arif Chowdhury

Let’s face it: the words “comfort food” and “weight loss” rarely appear in the same sentence. But what if we told you that you can enjoy a plate of handmade ravioli without derailing your health goals?

Introducing Tuna and Pumpkin Ravioli—a light yet indulgent dish that combines protein-rich tuna and creamy pumpkin puree, wrapped in tender homemade pasta, and topped with fragrant sage butter. It’s elegant, satisfying, and surprisingly healthy.

Whether you’re looking to impress dinner guests or treat yourself to a cozy, guilt-free meal, this recipe is a winner.

Let’s explore what makes this dish a perfect addition to your weight loss journey.

Why Tuna and Pumpkin Are a Perfect Pair

The pairing of tuna and pumpkin might not be traditional, but it’s a match made in culinary heaven:

  • Tuna: Packed with lean protein and omega-3 fatty acids, tuna promotes muscle repair and heart health. A single can of tuna contains about 25 grams of protein and only 110 calories.
  • Pumpkin: Low in calories but rich in fiber, pumpkin puree adds a creamy texture to the filling without the need for heavy cream or cheese. Just one cup of pumpkin puree provides 7 grams of fiber and only 83 calories.

Together, they create a filling that is both nutrient-dense and flavorful, making this ravioli a standout option for anyone watching their calorie intake.

Health Benefits of Tuna and Pumpkin Ravioli

This recipe isn’t just delicious—it’s designed to support your health goals.

  • Weight Loss-Friendly: The combination of lean protein and fiber helps keep you full longer, reducing the likelihood of overeating.
  • Rich in Nutrients: Pumpkin is a fantastic source of vitamins A and C, while tuna provides essential omega-3 fatty acids that support brain and heart health.
  • Lower in Calories: Unlike traditional cheese-stuffed ravioli, this version cuts down on fat and calories without compromising on flavor.

Did you know? Studies show that diets high in fiber can help reduce overall calorie intake by 10%–15%, and meals rich in protein boost metabolism by up to 30%.

Recipe: Tuna and Pumpkin Ravioli with Sage Butter

Serves: 4 | Prep Time: 1 hour | Cook Time: 20 minutes

Ingredients:

For the Pasta Dough:

  • 2 cups all-purpose flour (plus extra for dusting)
  • 3 large eggs
  • 1 teaspoon olive oil
  • A pinch of salt

For the Filling:

  • 1 cup pumpkin puree (unsweetened)
  • 1 can (5 oz) tuna packed in water, drained and flaked
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon garlic powder
  • Salt and black pepper, to taste

For the Sage Butter Sauce:

  • 4 tablespoons unsalted butter
  • 8 fresh sage leaves
  • 1 tablespoon lemon juice
  • Salt and black pepper, to taste

Instructions:

Step 1: Make the Pasta Dough

  • On a clean work surface, pile the flour and make a well in the center.
  • Crack the eggs into the well, add the olive oil and salt, and whisk gently with a fork.
  • Gradually incorporate the flour into the eggs, kneading until a smooth dough forms (about 8–10 minutes).
  • Wrap the dough in plastic wrap and let it rest for 30 minutes.

Step 2: Prepare the Filling

  • In a bowl, combine the pumpkin puree, flaked tuna, nutmeg, and garlic powder. Mix until smooth.
  • Season with salt and pepper to taste, then set aside.

Step 3: Roll Out the Dough

  • Divide the dough into two equal portions. Using a rolling pin or pasta machine, roll each portion into thin sheets (about 1/16 inch thick).
  • Lay one sheet on a lightly floured surface and spoon small mounds of filling (about 1 teaspoon each) onto the dough, spacing them 2 inches apart.
  • Lay the second sheet of dough over the filling mounds. Press around each mound to seal, ensuring no air bubbles remain.
  • Use a ravioli cutter or knife to cut out individual ravioli. Seal the edges firmly with your fingers or a fork.

Step 4: Cook the Ravioli

  • Bring a large pot of salted water to a gentle boil.
  • Add the ravioli and cook for 2–3 minutes or until they float to the surface.
  • Remove with a slotted spoon and set aside.

Step 5: Make the Sage Butter Sauce

  • In a large skillet, melt the butter over medium heat.
  • Add the sage leaves and cook until the butter turns golden brown and fragrant (about 3–4 minutes).
  • Stir in the lemon juice, then season with salt and pepper.

Step 6: Assemble the Dish

  • Add the cooked ravioli to the skillet with the sage butter. Toss gently to coat.
  • Plate the ravioli and garnish with extra sage leaves, grated Parmesan (optional), or a sprinkle of black pepper.

Nutritional Benefits of This Recipe

Each serving of Tuna and Pumpkin Ravioli provides a balanced mix of macronutrients and essential vitamins.

  • Calories: Approximately 350–400 calories per serving.
  • Protein: Around 18–20 grams, thanks to the tuna and eggs in the pasta.
  • Fiber: 5–7 grams from the pumpkin, helping with digestion and satiety.

Statistical fact: According to the USDA, consuming foods high in protein and fiber can reduce hunger hormones by up to 40%, making it easier to stick to your diet plan.

Tips for Making Perfect Ravioli

  • Keep It Thin: Roll the pasta dough as thin as possible for delicate, tender ravioli.
  • Seal Properly: Press the edges firmly to prevent the filling from leaking out during cooking.
  • Make It Ahead: The ravioli can be frozen on a baking sheet and stored in a freezer bag for up to a month. Cook straight from frozen—no need to thaw!

Why Tuna and Pumpkin Ravioli Fits Your Weight Loss Goals

Traditional ravioli dishes are often heavy on cheese and cream, but this recipe swaps those out for lean, nutrient-dense ingredients. The combination of protein and fiber not only keeps the calorie count low but also helps regulate blood sugar levels and reduce cravings.

Plus, the sage butter sauce adds just enough richness to make the dish feel indulgent without going overboard.

Studies show that incorporating high-protein meals into your diet can increase feelings of fullness by 25% and reduce evening snacking by 50%. With this ravioli, you can enjoy a delicious dinner and stay on track with your health goals.

Wrapping Up with Flavor and Health

It’s not every day you come across a recipe that combines elegance, flavor, and health benefits, but Tuna and Pumpkin Ravioli does just that.

From its tender handmade pasta to its nutrient-packed filling and fragrant sage butter sauce, this dish proves that weight loss recipes don’t have to be boring or restrictive.

Whether you’re a seasoned cook or a beginner in the kitchen, give this recipe a try. You’ll not only impress yourself with your culinary skills but also treat your body to a wholesome, satisfying meal. So grab your apron, roll up your sleeves, and get ready to enjoy ravioli like never before.